Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Buckwheat, boiled, fat-free Calories
Gluten-free, source of fiber and magnesium, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat, boiled, fat-free (170 g) has 156 calories. That works out to 92 calories per 100 g. It contains 33.8 g of carbs, 5.8 g of protein, 0.3 g of fat and 4.6 g of fiber. Its 0.9 mg of Manganese covers 37% of the Daily Value. Its glycemic index is 49 (medium), so it raises blood sugar at a moderate pace.
Buckwheat, boiled, fat-free Nutrition Facts
Selected: 1 cup (medium) · 170 g
156
KCAL / 170G
Carbs
33.8g
· 12% DV
Protein
5.8g
· 12% DV
Fat
0.3g
· 0% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 14% · Fat 2%
Buckwheat, boiled, fat-free nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 5.1 mg | 0% |
| Total carbohydrate | 33.8 g | 12% |
| Fiber | 4.6 g | 16% |
| Protein | 5.8 g | 12% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Buckwheat, boiled, fat-free?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 156 kcal |
| 3 tablespoon (medium) | 45 g | 41 kcal |
| ½ cup (small) | 85 g | 78 kcal |
| 100 g | 100 g | 92 kcal |
| 1 piece (medium) | 100 g | 92 kcal |
| 1 serving (medium) | 150 g | 138 kcal |
| 1 bottle (large) | 200 g | 184 kcal |
| 1.5 cup (large) | 255 g | 235 kcal |
| 2 cup (extra large) | 340 g | 313 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Buckwheat, boiled, fat-free
How do you cook fat-free boiled buckwheat?
To make fat-free boiled buckwheat, rinse the groats, then simmer them in water until tender and the liquid is absorbed. A common starting point is two parts water to one part groats; let them rest covered briefly before serving.
Is fat-free boiled buckwheat actually wheat?
No, fat-free boiled buckwheat is made from buckwheat seeds, not wheat. Despite the name, buckwheat is a different plant, and its cooked seeds are often used like a grain in bowls, salads, and side dishes.
Why does fat-free boiled buckwheat turn mushy?
Fat-free boiled buckwheat usually turns mushy when it is cooked with too much water, simmered too long, or stirred repeatedly. Use just enough water for the groats to absorb, and check their texture near the end of cooking.
Can you eat fat-free boiled buckwheat cold?
Yes, fat-free boiled buckwheat can be eaten cold once it has been cooled and stored safely. Toss it into a salad with chopped vegetables, herbs, and a tangy dressing, or use it as a chilled grain-bowl base.
How long does fat-free boiled buckwheat last in the fridge?
Fat-free boiled buckwheat keeps for about 3–4 days in a sealed container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an off smell or an unusually sticky texture.
Can fat-free boiled buckwheat be frozen?
Yes, fat-free boiled buckwheat freezes well. Cool it first, divide it into meal-size portions, and seal them in a freezer-safe container. Thaw in the refrigerator and reheat thoroughly, adding a little water if it seems dry.
What can you serve with fat-free boiled buckwheat?
Fat-free boiled buckwheat works well with roasted vegetables, beans, eggs, or grilled fish. Its earthy, nutty flavor also suits a salad with fresh herbs and lemon, or a warm bowl with a savory sauce.
Does fat-free boiled buckwheat have a bitter taste?
Fat-free boiled buckwheat can taste slightly earthy or bitter, especially if the groats are toasted before cooking. Rinsing them before boiling and pairing them with lemon, herbs, or a flavorful sauce can balance that taste.
Can fat-free boiled buckwheat help with blood sugar control?
Fat-free boiled buckwheat may produce a steadier blood-sugar response than some refined grains, but it still contains carbohydrates and can raise blood sugar. If you have diabetes, follow your individual meal plan and monitor your response.
How can you make fat-free boiled buckwheat more flavorful without oil?
You can boost the flavor of fat-free boiled buckwheat without oil by cooking it in unsalted vegetable or chicken broth, or by adding garlic, bay leaf, herbs, or spices to the water. Finish with lemon juice or fresh herbs.
Buckwheat, boiled, fat-free Vitamins & Minerals
Vitamins
Biotin
2.55µg · 9% DV
B6
0.14mg · 8% DV
B5
0.39mg · 8% DV
B1
0.05mg · 4% DV
Minerals
Manganese
0.85mg · 37% DV
Magnesium
87mg · 21% DV
Copper
0.17mg · 19% DV
Phosphorus
87mg · 12% DV
Potassium ⭐
150mg · 4% DV
Sodium
5.1mg · 0% DV
Buckwheat, boiled, fat-free Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat, boiled, fat-free
To burn the 156 calories in 1 cup (medium) (170 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Buckwheat, boiled, fat-free?
Buckwheat, boiled, fat-free is made by simmering buckwheat groats in water without added fat. Despite its name, buckwheat is not a type of wheat. The cooked grains have a mild, earthy, nutty flavour and a tender texture that can retain a little bite. Across Eastern Europe and parts of Asia, buckwheat is often served as a simple side or porridge; it also works well in salads and savoury bowls. Naturally gluten-free, it offers fibre and magnesium while remaining low in fat. Pair it with roasted vegetables, beans or eggs for a more substantial meal, or season the cooking water with herbs and spices for extra flavour.
How Nutritious Is Buckwheat, boiled, fat-free?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Buckwheat, boiled, fat-free Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Buckwheat, boiled, fat-free Contain Allergens?
No known major allergens
Which Diets Is Buckwheat, boiled, fat-free Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Buckwheat, boiled, fat-free Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Compare Buckwheat, boiled, fat-free
Foods Similar to Buckwheat, boiled, fat-free
Have another question about Buckwheat, boiled, fat-free?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.